The Importance of Healthy Eating Ashleigh Callan, MSc.AHN, RD May 14th, 2014 Caregiver Support Series Outline • • • • • • What is healthy eating & why eat healthy Canada’s Food Guide Plate Mate Staying Hydrated How to manage poor appetites Tips for making nutritious meals with limited time What is Healthy Eating? • Eating a variety of foods from Canada’s Food Guide • Having balanced meals • Trying something new Why Eat Healthy? • Source of important vitamins and minerals • Good source of energy • To maintain health ▫ Makes care to that person better Canada’s Food Guide • Standard to follow for healthy eating • 4 Food Groups: ▫ ▫ ▫ ▫ Vegetables & Fruit Grain Products Milk & Alternatives Meat & Alternatives Fruits & Vegetables • Largest ribbon on the food guide • Filled with important nutrients • Choose whole fruit over juice Follow the Plate Mate • How our plates should be divided at lunch & dinner • Meals ▫ At least 3 of 4 food groups • Snacks ▫ At least 2 of 4 food groups Eating Regularly 1. How many meals do you usually eat each day? a) 3 meals b) 4-5 small meals c) 2 meals d) 1 large meal Stay Hydrated • Water is best • Other sources of fluid: ▫ ▫ ▫ ▫ ▫ Coffee/tea Milk 100% Fruit Juice Vegetable Juice Broth How to Manage Poor Appetites? Small frequent meals Keep nutritious snacks handy Include high protein and high calorie foods in meals and snacks throughout the day Nutritional supplements, such as liquid meal replacements, may be helpful Making Nutritious Meals with Less Time • Cook once, eat twice • Use “healthy” convenience foods to your advantage ▫ ▫ ▫ ▫ ▫ ▫ ▫ ▫ ▫ Frozen F/V Roasted chickens Prepared salads Pre-cut fresh F/V Canned tuna/salmon Canned beans/legumes Shredded cheese Canned diced tomatoes/pasta sauce Eggs Making Nutritious Meals with Less Time • • • • Microwave cooking Freeze it Slow-cooker Make recipes with few ingredients ▫ Frittata, Sandwich, pasta For Men & Women over 50 • Need for calcium and vitamin D increases ▫ From both food & supplements In Summary • Eating a healthy and balanced diet is important • Follow Canada’s food guide; choose a variety of foods • Don’t forget to drink! • Find ways to cut down on cooking time • Most Importantly ▫ Make sure to look after yourself! Your health is the key to this person's care Questions?